Final Project: Personal Fitness Program

Final Project Instructions

Your Final Project is to develop a comprehensive, personal fitness program. The fitness program must include all the health-related components of physical fitness and incorporate F.I.T. principles.

In addition, the program must also reflect other dimensions of wellness including the mental, social, and psychological benefits of fitness. This project is designed to demonstrate your growth throughout the course and your mastery of fitness and wellness strategies and skills through the selection of materials as related to the course and your personal fitness goals.

The Final Project represents your work over the course, allowing you to “revise, rework, and rethink” in order to obtain “a mastery level” personal fitness program that you can use for years to come. Whether you completed the weekly Fitness Activities yourself or acted as a coach for a group of fictional students, you should incorporate the ideas and concepts you gained throughout this course into your personal fitness program.

With that in mind, it is expected that you will expand upon the work you did during the weekly Fitness Activities and incorporate that work into your Final Project.

Your Final Project should contain three sections:

Section 1 – Personal Fitness Program

Develop a personal fitness program with supporting evidence from the Learning Resources to demonstrate your knowledge of the components of physical fitness and wellness. Make sure to include the following:


Identify and explain your personal fitness goals. Evaluate your current fitness level as it compares with your fitness goals. If you participated in the Track 1 Fitness Activities, summarize and expand upon the baseline assessments you performed during Week 1.

Cardiorespiratory Fitness

Both Track 1 and Track 2 participants should expand upon the cardiorespiratory endurance fitness program you developed during the Week 2 Fitness Activity.

Muscular Strength/Endurance

Both Track 1 and Track 2 participants should expand upon the musculoskeletal fitness program you developed during the Week 3 Fitness Activity.


Both Track 1 and Track 2 participants should expand upon the flexibility fitness activities you practiced during the Week 3 Fitness Activity.

Body Composition/ Nutrition/ Weight Control Injury Reduction and Exercise Risks

Section 2 – Mental-Social-Psychological Benefits

Consider the ways exercise and fitness activities benefit you mentally, socially, and psychologically. Discuss one mental, one social, and one psychological benefit you will receive or have received from your fitness program.

Section 3 – Personal Reflection/Conclusion

Reflect on your experiences throughout this course and how those experiences have shaped both your current and future approach to fitness and wellness.

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